Lower Body + Shoulder Workout

This is a fun one and I am already sore! A 45 minute workout that can be completed from the comfort of your home! The workout is written with the assumption that you have all the equipment needed BUT I have included exercise notes at the bottom for ways to modify if you do not have any equipment. Get creative with this and see what items in your house you can use! Enjoy and let me know what you think :)

Warm up (1-2 songs) Dynamic warm up including any variation of the following:

- body weight squats, body weight reverse lunges, jumping jacks, squat jacks, push ups, shoulder openers, body weight around the worlds

Circuit 1 Lower Body* - complete 3 rounds (equipment: dumbbells)

- weighted iso squat to reverse lunge x 16 total

- weighted iso squat crab walk x 10 (3 out/3 back = 1 rep)

- weighted iso squat calf raise x 15

Circuit 2 Lower Body* - complete 3 rounds (equipment: sliders, dumbbells + bench)

- hamstring curls x 12

- weighted single leg deadlift x 10 each side

- weighted hip bridge with shoulders on bench x 12

Circuit 3 Upper Body*- complete 3 rounds (equipment: dumbbells)

- lateral raise x 6

- front raise x 6

- shoulder press x 6

**these movements should be completed back to back with no rest in between

Circuit 4 Upper Body* - complete 3 rounds (equipment: dumbbells)

- uppercut x 8

- shoulder out/ins x 8

- around the worlds x 8

**these movements should be completed back to back with no rest in between

Challenge Finisher*:

- 200 jump squats

- 50 plank jacks

WORKOUT NOTES:

- Circuit 1 Lower Body: all exercises can be completed body weight, you can also add an exercise band to the crab walk and calf raise to work the stabilizing muscles!

- Circuit 2 Lower Body: for the hamstring curls you can get super creative, use the sliders if you have them, or an exercise ball, towel or any other material that would smoothly run over a hard floor. Deadlifts can be done body weight or with dumbbell alternatives (see below). Hip bridges can be done body weight or with an exercise band.

- Circuit 3 + 4 Upper Body: use dumbbell alternatives below!

- Dumbbell alternatives: if you do not have dumbbells at home you can use cans, exercise bands, water jugs, bags of rice/beans, laundry detergent containers, etc.. get creative!!

- An option for the jump squats would be a squat to a calf raise and for plank jacks tap your foot out on either side.